![]() To do that, your body “burns” calories to support your activity. Burns a lot of caloriesĪ single 60-minute Orangetheory class can burn an impressive 500–1,000 calories.ĭuring high intensity exercise, you exert a lot of energy. What’s more, high intensity exercise can be an excellent way to build up your cardiorespiratory fitness, which is important for performance and for reducing your risk of chronic disease ( 6, 7). This is ideal for busy people who want to get the most out of their 60-minute exercise class. The classes include cardio and full-body strength training. Orangetheory classes are great for people looking for a full-body workout. While no two classes are alike, they follow the same general format, which includes a combination of rowing, treadmill (running or walking), and strength training.īenefits of Orangetheory, according to a trainerĪttending an Orangetheory class has many benefits. But they all follow the same general format. This means that the class you did on Monday won’t be the same one you do on Thursday. Keep in mind that no two classes are alike at Orangetheory. This can involve a wide range of activities, such as bodyweight exercises, weight training, or other floor exercises ( 5).ĭuring the class, your trainer will take you through the five stages (zones 1–5), with the goal of achieving at least 12 minutes in the orange and red zones during a 60-minute class. If you can’t use a treadmill, you can opt for another cardio machine, such as an exercise bike ( 5).įinally, there’s an open floor area for strength training. Next, you’ll do interval cardio - usually on a treadmill - consisting of different speeds, elevations, and recovery times. ![]() It helps get your heart rate up while targeting 85% of your muscles for a full-body workout ( 5). While classes vary, they are usually divided into three components: rowing, cardio, and strength training ( 5).įirst, the rowing machine prioritizes muscular strength, endurance, and power. Ideally, you’ll want to earn 12 “splat points,” the equivalent of 12 minutes - one splat per minute - in the orange and red zones. In fact, your heart rate is posted on a screen at the front of the class to help you keep track of how long you’ve been in each zone. You use these to measure your heart rate (i.e., intensity) to ensure you’re achieving orange and red zones throughout each class. One unique aspect of Orangetheory is their proprietary heart rate monitors, known as OTbeat. You’ll need to arrive at least 30 minutes before your first Orangetheory class to fill out some standard paperwork, discuss your health and fitness goals, get set up on their heart rate monitors, and go over some general safety protocols. Their classes are based on achieving different “zones,” or heart rates, which is thought to help burn additional calories. Orangetheory is a fitness franchise that hosts 60-minute high intensity exercise classes. Orangetheory has gained a reputation for high intensity, calorie-scorching workouts that prioritize exercises that will have you in the green, orange, and red zones for most of the workout. You’ll probably need to stop within a minute or so. This is considered your “all out” effort. Ideally, you should aim to be in this zone for at least 12 minutes during a 60-minute class. Known as the “orange effect” or “afterburn,” this zone involves high intensity exercise that can elicit EPOC. This is known as your “base pace.” You should be able to perform this activity for up to 20 minutes without being completely out of breath. This is warmup activity that’s still comfortable and easy to do but is starting to get your blood flowing. ![]() This is light activity that is comfortable and not strenuous. ![]() Therefore, their classes are based on five “zones,” which correlate with your maximum heart rate (MHR) ( 4): These classes are based on the theory of excess post-exercise oxygen consumption (EPOC), which is an increase in metabolism after high intensity exercise to support recovery for upwards of 8–24 hours afterward ( 1, 2, 3). Their 60-minute classes are known for combining high intensity interval training (HIIT) with intense cardio sessions. Orangetheory is a fitness franchise with more than 1,275 locations across the United States, more than 100 locations in Canada, and many more globally. ![]()
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